Barbell Workout

Barbell Workout

In an earlier post I had mentioned the essential equipment for a home garage gym and the bare essentials to get you started. A good quality bar with some weight was at the top of the list. If that was all the money you had at the time and were not able to buy anything else I want to give you a few sample barbell workouts to get you started and see that you don’t need anything more to build muscle or burn fat.

A barbell workout is often referred to as a complex. A bar complex has the added benefit of geting a lot of work done in a short amount of time. Not only is this good from a time stand point but it is alos great for building muscle and burning fat too.

Barbell Workout Video 1

Barbell Workout Video 2

Barbell Workout Video 3

These are 3 examples of slightly different barbell workouts. Be sure to give these bar complexes a try and let me know what you think.

When you do a barbell complex there are generally two ways to do it:

reps

time

Barbell Complex for Reps

With the rep method determine how many reps you want to do for each exercise then get through it as quick as you can with perfect reps.

If you are looking to build muscle this is the best method, just be sure you keep the reps in the lower range. If you want to build muscle and burn fat increase the reps. Sets and reps for muscle building and fat burning are different but you can do a hybrid work out with this method and get the best of both worlds.

Barbell Complex for Time

This style of barbell workout is best suited to burn fat and conditioning.

You can also set a repeating timer and perform as many reps as you can in the designated interval.

Ether method is fine, just be sure to maintain good form on all exercises. The weight you choose will be based on the most difficult exercise. The barbell exercise you are the weakest in will determine the weight.

Video Barbell Complex

RDL

Shrug

Drop Clean

Overhead Press

High Pull

Bent Over Row

Hang Snatch

Jump Squat

Good Morning

Triceps Extensions

Biceps Curls

Close Grip Bench Press

Wide Grip Bench Press

Barbell Bull Overs

Barbell Workout 1

This workout routine requires you to be somewhat good at the Olympic lifts. For both the Front Press or Shoulder press and the front squat you are required to clean the bar to your shoulders to start the exercise. If you are not good at the Olympic lifts or don’t have a squat rack look at workout routine 2 below.

Hang Clean

Front Squat

Standing Shoulder Press

Bent Over Row

Barbell Workout 2

Because of the limited equipment in this setup I am going to assume you don’t have a rack or some kind of power cage to use, and you are not that good at Olympic lifts. This is a simple but yet effective barbell workout that you can do with no more than the bar and some weight. You will have to change some weight on these exercises.

Deadlift

Floor Press

Bent Over Row

Biceps Curls

Standing Barbell Triceps Extensions

Barbell Roll Outs

Barbell Workout 3

This bar routine is different than the others, it is not a complex. That means you have to change the weight for some exercises and there is a some set up. Do all exercises except for the core rotations with one arm.